ACSM Personal Trainer Certification
Exam WITH CORRECT ANSWERS
ADL - CORRECT ANSWERS ✔✔One's ability to perform daily tasks such as
self care and chores
Physical Activity - CORRECT ANSWERS ✔✔Transition from rest to active
movement
Exercise - CORRECT ANSWERS ✔✔Planned and structured physical activity
to improve one or more of the 5 components of fitness
5 Components of Fitness - CORRECT ANSWERS ✔✔1. Cardiorespiratory
Endurance
2. Muscle Endurance
3. Muscle Strength
4. Flexibility
5. Body Composition
Types of Fitness Conditioning - CORRECT ANSWERS ✔✔Health Related:
Focuses on enhancing QoL, preventing disease, moderate-intensity PA
Fitness Conditioning: Focuses on exercise regimens based on
recommendations for improving fitness
,SAID - CORRECT ANSWERS ✔✔In order to improve the goal, you must
practice the goal. Ex. If the goal is a 5K, you must run to train for it
Rate of Remodeling - CORRECT ANSWERS ✔✔Remodel > Damage -->
increase training effort
Damage > Remodel --> decrease training effort (or may cause overuse/injury)
Signs of Over Training - CORRECT ANSWERS ✔✔Injury, inc resting HR,
fatigued throughout day, low performance
FITT-VP - CORRECT ANSWERS ✔✔Frequency (how often)
Intensity (how hard)
Time (duration)
Type (mode)
Volume (overall amount)
Progression (how to advance)
ATP-CP Phosphagen System - CORRECT ANSWERS ✔✔Anaerobic
0-30 sec high intensity work
sprints, weight lifting
Anaerobic Glycolysis/Lactic Acid - CORRECT ANSWERS ✔✔Anaerobic
Glucose & lactic acid
,:30-3 mins high intensity work
400-800m sprint, 100m swim
Oxidation System - CORRECT ANSWERS ✔✔Fat oxidation
3+ minutes
important for endurance
capacity limited by O2 and Cals available
*Unfit client has decreased ability to deliver O2 from dec capillary density
preventing delivery
O2 Physiological Adaptations - CORRECT ANSWERS ✔✔1. Oxygen Deficit -
initial stages of CV training bout referred to as lag in O2 consumption, relying
on anaerobic metabolism
2. Steady State - achieved w/ sustained CV once O2 supplied equals O2
demanded. Inc fit, reach SS faster and endurance depends how long you stay
here.
3. EPOC - O2 debt, uptake remained elevated post exercise for several minutes
(or house if longer bout); EPOC effect is to restore CP/ATP in muscles and O2
in blood; "after burn" effect
Sino Atrial Node - CORRECT ANSWERS ✔✔Pacemaker of the heart, in RA,
initiates contraction
Atrioventricular Node - CORRECT ANSWERS ✔✔Slows down the heart
contracting
, Right Chambers - CORRECT ANSWERS ✔✔RA receives deoxy blood from
vena cava. Blood travels to RV through tricuspid valve. Leaves RV via
pulmonary semilunar valve to pulmonary system.
Left Chambers - CORRECT ANSWERS ✔✔LA receives oxy blood from veins.
Travels to LV through bicuspid valve then to aorta through the aortic semilunar
valve where it then travels through the body's arteries to deliver oxygen.
Pulse Sights - CORRECT ANSWERS ✔✔Carotid (not recommended to
perform on someone)
Brachial
Femoral
Radial (most recommended)
Heart Rate - CORRECT ANSWERS ✔✔Avg is 72bpm resting (normal is 60-
100bpm)
Good gauge for clients to see how fit they are becoming
Tachycardia/Bradychardia - CORRECT ANSWERS ✔✔Faster than normal
heart rate, >100 bpm
Slower than normal heart rate, < 60 bpm
Stroke Volume (SV) - CORRECT ANSWERS ✔✔The amount of blood pumped
from the left ventricle in one beat
Exam WITH CORRECT ANSWERS
ADL - CORRECT ANSWERS ✔✔One's ability to perform daily tasks such as
self care and chores
Physical Activity - CORRECT ANSWERS ✔✔Transition from rest to active
movement
Exercise - CORRECT ANSWERS ✔✔Planned and structured physical activity
to improve one or more of the 5 components of fitness
5 Components of Fitness - CORRECT ANSWERS ✔✔1. Cardiorespiratory
Endurance
2. Muscle Endurance
3. Muscle Strength
4. Flexibility
5. Body Composition
Types of Fitness Conditioning - CORRECT ANSWERS ✔✔Health Related:
Focuses on enhancing QoL, preventing disease, moderate-intensity PA
Fitness Conditioning: Focuses on exercise regimens based on
recommendations for improving fitness
,SAID - CORRECT ANSWERS ✔✔In order to improve the goal, you must
practice the goal. Ex. If the goal is a 5K, you must run to train for it
Rate of Remodeling - CORRECT ANSWERS ✔✔Remodel > Damage -->
increase training effort
Damage > Remodel --> decrease training effort (or may cause overuse/injury)
Signs of Over Training - CORRECT ANSWERS ✔✔Injury, inc resting HR,
fatigued throughout day, low performance
FITT-VP - CORRECT ANSWERS ✔✔Frequency (how often)
Intensity (how hard)
Time (duration)
Type (mode)
Volume (overall amount)
Progression (how to advance)
ATP-CP Phosphagen System - CORRECT ANSWERS ✔✔Anaerobic
0-30 sec high intensity work
sprints, weight lifting
Anaerobic Glycolysis/Lactic Acid - CORRECT ANSWERS ✔✔Anaerobic
Glucose & lactic acid
,:30-3 mins high intensity work
400-800m sprint, 100m swim
Oxidation System - CORRECT ANSWERS ✔✔Fat oxidation
3+ minutes
important for endurance
capacity limited by O2 and Cals available
*Unfit client has decreased ability to deliver O2 from dec capillary density
preventing delivery
O2 Physiological Adaptations - CORRECT ANSWERS ✔✔1. Oxygen Deficit -
initial stages of CV training bout referred to as lag in O2 consumption, relying
on anaerobic metabolism
2. Steady State - achieved w/ sustained CV once O2 supplied equals O2
demanded. Inc fit, reach SS faster and endurance depends how long you stay
here.
3. EPOC - O2 debt, uptake remained elevated post exercise for several minutes
(or house if longer bout); EPOC effect is to restore CP/ATP in muscles and O2
in blood; "after burn" effect
Sino Atrial Node - CORRECT ANSWERS ✔✔Pacemaker of the heart, in RA,
initiates contraction
Atrioventricular Node - CORRECT ANSWERS ✔✔Slows down the heart
contracting
, Right Chambers - CORRECT ANSWERS ✔✔RA receives deoxy blood from
vena cava. Blood travels to RV through tricuspid valve. Leaves RV via
pulmonary semilunar valve to pulmonary system.
Left Chambers - CORRECT ANSWERS ✔✔LA receives oxy blood from veins.
Travels to LV through bicuspid valve then to aorta through the aortic semilunar
valve where it then travels through the body's arteries to deliver oxygen.
Pulse Sights - CORRECT ANSWERS ✔✔Carotid (not recommended to
perform on someone)
Brachial
Femoral
Radial (most recommended)
Heart Rate - CORRECT ANSWERS ✔✔Avg is 72bpm resting (normal is 60-
100bpm)
Good gauge for clients to see how fit they are becoming
Tachycardia/Bradychardia - CORRECT ANSWERS ✔✔Faster than normal
heart rate, >100 bpm
Slower than normal heart rate, < 60 bpm
Stroke Volume (SV) - CORRECT ANSWERS ✔✔The amount of blood pumped
from the left ventricle in one beat
